It is said that the German Volume Training (GVT) method, or the use of a 10 set x 10 rep scheme, was popularized by German national weight lifting coach Rolf Feser. It was used as an off-season method, with a two-fold goal:

Assist lifters with building muscle mass.

Help lifters burn off unwanted body fat.

It was rumored that German Volume Training was such an effective muscle building system that it was not uncommon for members of the weight lifting team to move up a weight class after only 12 weeks.

In 1996, the magazine Muscle Media 2000 featured an article on German Volume Training by Canadian strength coach Charles Poliquin.

Jacques Demers, a team Canada lifter, accredited his amazing leg size to German Volume Training. Female bodybuilding sensation Bev Francis has also stated that she used German Volume Training during her early years to build muscle.

German Volume Training Overview

Charles Poliquin has stated: “You preferably alternate with the antagonist “most bang for your buck” exercise.” This is mentioned because most sources on the net overlook antagonistic work, and talk only about straight 10×10 sets for single muscle groups.

The basics of German Volume Training are:

Impactful Exercise Choices. Pick exercises that provide the most bang for your buck. Don’t opt for an easier machine movement, or less taxing compound exercise, when you can go all out with the biggest and baddest compound movements. You will be performing only one 10×10 exercise per muscle group.

Sets and Reps. You perform 10 sets by 10 reps for each primary exercise.

Rest Periods. Rest between the 10×10 sets on main lifts is kept to a strict 90 second. Rest for accessory lifts is limited to 60 seconds between sets.

Antagonistic Muscle Groups. If you can, work using antagonistic muscle groups – Chest and Back, an Overhead Press and a Lat exercise (pull down or pull ups), Quads and Hamstrings, or Biceps and Triceps.

Weight Additions. You only add weight when you are able to perform 10 reps for each of the 10 sets. Do NOT train to failure on any of the sets.

Beginning Weight. Start with approximately 60% of your one rep max, or a weight in which you could perform a single 20 rep set with.

Accessory Exercises. Use 3 sets for 10-20 reps.

Frequency. Training each muscle group every 4 to 5 days is optimal.

Tempo. Charles Poliquin advocates using a specific tempo depending on the type of lift. For long-range movements such as squats, dips and pull ups, a 4 second negative is recommended. For shorter range movements such as curls and tricep extensions, a 3 second negative is recommended. It should ne noted that “tempo” is considered the least important variable in German Volume Training, meaning if you do not focus on it at all, you will still make amazing progress.

It is also recommended that you eat aggressively while utilizing German Volume Training. What’s the point of using an intense program like this if you are not attempting to maximize muscle growth and recovery?

To say this program adds muscle fast is probably an understatement. Gains of ten pounds or more in six weeks are not uncommon, even in experienced lifters. – Charles Poliquin

Recommended German Volume Training Split

The following is a recommended 5 day German Volume Training split:

Day 1 – Chest and Back

Day 2 – Legs and Abs

Day 3 – Off

Day 4 – Arms and Shoulders

Day 5 – Off

Due to the intense recovery demands associated with this program, natural trainees may wat to consider working each body part only once per week. A 7 day workout split is provided at the end of this article.

The following is a sample German Volume Training program that is split up into two phases.

Beginner/Intermediate German Volume Training Program: Phase 1

Perform the above 5 day cycle 6 times.

Day 1

Chest and Back

Exercise

Sets

Reps

Rest

Bench Press

10

10

90 sec

Chin Ups (Palms towards face)

10

10

90 sec

Pec Dec or Incline Flyes

3

10-12

60 sec

One Arm Dumbbell Rows

3

10-12

60 sec

Day 2

Legs and Abs

Exercise

Sets

Reps

Rest

Squats

10

10

90 sec

Leg Curls

10

10

90 sec

Weighted Sit Up

3

15-20

60 sec

Calf Raises

3

15-20

60 sec

Day 4

Arms and Shoulders

Exercise

Sets

Reps

Rest

Dips

10

10

90 sec

Dumbbell Curls

10

10

90 sec

Dumbbell Lateral Raise

3

10-12

60 sec

Bent Over Reverse Laterals

3

10-12

60 sec

Beginner/Intermediate German Volume Training Program: Phase 2

Phase two lasts 3 weeks. For the 10 sets x 6 rep exercises, use a weight that would normally allow you to perform 12 reps per set.

Day 1

Chest and Back

Exercise

Sets

Reps

Rest

Incline Dumbbell Bench Press

10

6

90 sec

Wide Grip Pull ups

10

6

90 sec

Dumbbell Flyes

3

6

60 sec

Cable Rows or Barbell Rows

3

6

60 sec

Day 2

Legs and Abs

Exercise

Sets

Reps

Rest

Deadlifts

10

6

90 sec

Leg Curls

10

6

90 sec

Cable Crunches

3

12-15

60 sec

Standing Calf Raise

3

12-15

60 sec

Day 4

Shoulders and Arms

Exercise

Sets

Reps

Rest

Close Grip Bench Press

10

6

90 sec

EZ Bar Curl

10

6

90 sec

Dumbbell Lateral Raise

3

12-15

60 sec

bent Over Reverse Laterals

3

12-15

60 sec

Muscle and Brawn GVT Variation

The following is the Muscle and Brawn – German Volume Training variation. Phase A lasts 4 weeks and focuses on 10×10 sets. Phase B is a 2 week recovery period, which utilizes the same weight but a lot less volume.

The split is as follows:

Day 1 – Chest and Upper Back

Day 2 – Legs and Abs

Day 3 – Off

Day 4 – Shoulders and Lats

Day 5 – Biceps and Triceps

Day 6 – Off

Day 7 – Off

Day 1

Chest and Upper Back

Exercise

Sets

Reps

Rest

Bench Press

10

10

90 sec

Barbell Rows

10

10

90 sec

Pec Dec or Incline Dumbbell Flyes

3

10-15

60 sec

Seated Cable Rows

3

10-15

60 sec

Day 2

Legs and Abs

Exercise

Sets

Reps

Rest

Squats

10

10

90 sec

Leg Curls

10

10

90 sec

Calf Raises

3

10-15

60 sec

Weighted Sit Ups

3

10-20

60 sec

Day 4

Shoulders and Lats

Exercise

Sets

Reps

Rest

Seated Barbell Press

10

10

90 sec

Lat Pull Down or Pull Ups

10

10

90 sec

Bent Over Reverse Flyes

3

10-15

60 sec

Straight Arm Lat Pull Downs

3

10-15

60 sec

Day 5

Biceps and Triceps

Exercise

Sets

Reps

Rest

Dips

10

10

90 sec

Dumbbell Curls

10

10

90 sec

Cable Tricep Extensions

3

10-15

60 sec

EZ Bar Preacher Curls

3

10-15

60 sec

Phase B. During phase B you utilize the same weight as you did during your last Phase A workout, drop the 10×10 exercises to 5 sets x 10 reps. Everything else remains the same.

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i just confuse in the arms/shoulder day. why only the arms have 10 x 10 and not the shoulders. in the muscle and brawn variation is better because you have one day specially for the arms and another shoulder and lats, but why in the other one shoulder/arms only the arms are 10 x 10 and not the shoulders? sorry if the question is too long.

Cam someone clarify. I understand the concept of this but not sure about supersetting.
For example. Can I do 1 set of primary (ie chest) supersetted by another primary (ie back) then rest 90 sec and do that 10 times?
Thanks for hour help

Great program i did this a few years ago and was awesome am about to do again but this time I only have access to free wieghts what would you recommend for substitute of leg curls using free wieghts only. Cheers

This is by no means a complete guide. You should not be getting questions like “What if I cannot complete all reps in every set?” It would be better for everyone that finds this article if you would finish it. Doing this routine with only partial information can result in no gains and/or injury. Fix it, ffs…

First I would like to give my appreciate to this useful guide on GVT … Regarding this program I have a question and it is : I have been training for almost 5 years but never doing this program so should I start with Beginner / intermediate program or with the advanced ?
With best regards

So this programme recommends adding weight the next week when we can complete an entire 10×10 set.

What happens when we reach a weight whereby we reach failure? For example, if I could hit 10 reps the first 4 sets then could only do 7 the next?
Do I take a longer rest period? Do I reduce the weight or keep it the same?

What happens in the next session? Should I re-attempt the same weight and try to complete the 10×10 or reduce the weight to something I could definitely complete a 10×10?

If you are reaching failure early, consider your rest period. With the bench press, if you are failing at set 4, you may need to lower your weight. You want to make sure that you are only lifting 60% of your max. Once you get the 10ht rep of the 10 set, you can increase your weight to a maximum of 5%, but no higher. I am doing it now, and it’s tough.

In the ‘Beginner/Intermediate German Volume Training Program: Phase 2’ it says: “Phase two lasts 3 weeks”. I was wondering whether this is the same as phase one so 5 day cycles for 3 weeks, or is this 3 workouts per week for 3 weeks?

You should do the phase 1 program for six splits (six 5-day cycles, so 30 days), then do three weeks of a lower program that uses 6 to 8 reps, which will let your body recover, and then proceed to phase 2. Phase 2 should be as well as phase 1 six 5 day cycles, so 30 days.

Hey, I was wondering about the antagonist sets. In the original gvt, the split was 10 reps of bench, followed by 90sec rest, 10 reps of rows, 90 sec rest and repeat for 10 sets. For the muscle and brawn gvt, do you propose it to be in this way? Or is it fine to do it in sequence, ie, 10 reps of bench, 90 sec rest, 10 reps of bench…for 10 sets. Thanks for the help!

SHould i perform any variation of progrssive overloading withing these 10 sets? Im just used to using a warm-up set, and two progrssive sets,hitting failure on the last rep of the last set(4th set). So can i do this every 2 sets, and still complete 10 sets?

Yes and no. Don’t change the weight throughout the workout. If you reach 10×10 one session, increase the weight by about 5% next session – that’s where your progressive overload comes in. Obviously still warm up though, especially your rotator cuff EVERY session – it comes under a lot of strain during this workout.

Do you know what your 1RM is for each exercise? If you do, start with 50-60% of this. For instance I bench about 180lb, but first chest session was about 100lb, believe me, it’s enough to really feel it by set 6/7!!

No offense but if you can’t bench or squat with 2 plates on each side you need to spend a few more years before GVT will really benefit you…standard progressive overload will suffice any novice for years…programs like GVT help seasoned lifters overcome plateaus in size…stick to the basic routines you learned in high school for a few more years

Please someone clarify. On the phase 2 above it says, “Pick a weight that you would normally do 12 reps per set.” This would be for the 10 X 6reps. This would meant that in Phase 2 the 10 X 6reps would be very light? Did they mean to say “Pick a weight that you would only be able to do 12 reps.”

No it’s written correct. Phase two is deload, so a couple of weeks still lifting and stressing the muscles but no as hard so as to give them time to fully repair. You’ll notice after this deload phase you will feel even stronger going back into phase one.

Hello ,Thank you for your guide into the GVT, I would like to ask something, I mostly do heavy sets, meaning 3 sets of 3 or 3 of 2 or 5 of 1 etc… focus more on the strength part, but I want to put some more mass, mostly in the legs part because I can squat 160-170 kgs (1max rep) but I don’t have a lot of mass in them, so I was thinking of taking on the GvT routine…My question is this, I wouldn’t want to sucrifice my strength for building mass, so could seperate the Gvt Week per week, I mean ! week follow, the Gvt program and the other just go on with my strength routines…would that be ok , or it’s too much for the body??